Hey /adv/, I need your help. How can I become better at communication?

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Hey /adv/,
I need your help. How can I become better at communication?
I'm not talking about holding speeches or something like that.

But I lack selfconfidence when starting a conversation asking question and I get super nervous.
I recently sarted a new job after working as a freelancer for a long time. Written communication is easy for me, but talking is difficult.

When I try to explain something in team reviews, I talk way too fast, making it really difficult for other people to follow my thoughts.

And during breaks I don't know how to start a conversation or what to talk about. I'm bad at small talk. I didn't experience many good things in my life, so I lack stuff to talk about and I don't have many interests.

That leads to many awkward silences and that then again lowers my self esteem a bit.
So how can I learn to become better at small talk and to become less nervous when explaining stuff?

I'm in my 10th week at that job now, probation time is 6 months. I don't want that they decide against me later on just because I didn't communicate well enough. So I'd rather try to improve myself now :)

Any tips?